There are natural sleep aids that can help people who have trouble sleeping, according to WebM.D. A person can sleep better by using herbal remedies and by adopting certain lifestyle habits. Adding certain foods to the diet,while eliminating others can also ease insomnia symptoms and prevent sleeplessness.
Natural Insomnia Cures
Melatonin can be useful for some people who have trouble sleeping, according to WebM.D. Melatonin is a hormone that is naturally produced in the brain and it controls the body’s sleep cycles. The amount of melatonin in the bloodstream is at its highest around the time a person goes to bed at night. Fast release melatonin supplements containing 0.1-3 milligrams are recommended to help a person sleep better.
The herb valerian can also reduce sleeplessness. It tends to work better when it is taken daily rather than intermittently. Valerian helps people fall asleep faster and some report that the quality of their sleep improves as well. Another benefit is that it usually doesn’t leave person feeling groggy after waking in the morning like some other sleep aids do.
Tryptophan is a chemical that is naturally found in the brain and is necessary for the production of serotonin. Serotonin helps induce sleep. Tryptophan is found in foods such as milk, nuts, eggs, beans, cheese, and turkey. Foods that are high in carbohydrates can also stimulate the production of serotonin and help a person sleep better.
Sleep Better By Making Lifestyle Changes
Making certain lifestyle changes can help eliminate some sleep problems, according to HelpGuide.org. The environment in which a person sleeps is very important. The ideal place for sleeping is a cold, dark, and quiet room. Noises can be a distraction and light can interfere with the body’s natural production of melatonin.
Choose a sleep schedule and stick to it. Get up at the same time every morning. Set a time for going to bed at night. This will help the body develop a consistent sleep cycle. Try to avoid naps during the day. This can cause sleeplessness at night. If the urge to take a nap is strong, limit it to 30 minutes and do it before 3 p.m.
Avoid doing anything that is physically or emotionally taxing around bedtime. This is not the time for exercising, heavy discussions, or dealing with stressful issues. Start winding down at least one hour before going to sleep. This will give the body a chance to slow down. Don’t drink alcohol or caffeinated drinks 8 hours before going to bed because they can make it harder to fall asleep.
The article titled How to Relieve Stress Naturally provides information that can be useful to people who have trouble sleeping. The article titled Panic Attack Relief also offers information that can be helpful for overcoming sleep problems.
Resources:
WebM.D.com, *"Natural Sleep Aids and Remedies" (accessed March 29, 2010)
HelpGuide.org, *"Can't Sleep? Insomnia Causes, Cures, and Treatments" (accessed March 29, 2010)
Jennifer Graham - Jennifer Graham is a Writer/Producer for a video production company. She helps create videos that raise awareness to health related ...
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